SUNDAY SPIN -is it time for the aero bars yet? The Evil Plan continues…Chucki…

SUNDAY SPIN -is it time for the aero bars yet?
The Evil Plan continues…Chuckie 4
Long warm up group cycle as before at a steady pace to OBB, Castleconnell, Birdhill.
Give It Sox /The Hard Grind- Speed Phase 20k to Nenagh,- partner up people! we are going in 2s in 30sec intervals – no merging into larger packs……grind it out maximum pace till the legs burn off.
We then regroup at 5Alley for a handy group spin back to Birdhill/Killaloe and to coffee and recovery of the buns to steam in our own sauces….
60k total.
Meet at Planet Tri as usual from 8.45 – leave at 9am sharp. Could be a cold morning (won't be cold for long…)